A:
5x200 @ 3:15 w/fins (100 free/100 IM)
8x50 @ :60 drill
8x150 @ 2:20 (50 kick/100 swim)
12x25 @ :30 pull (2 easy, 1 strong)
6x250 @ 3:30 pull smooth
6x50 @ :60 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*4900 Total*

B:
5x150 w/:20 sec rest w/fins
6x50 @ 1:00 drill
6x150 @ 3:00 (50 kick/100 swim)
6x25 @ :40 pull (2 easy, 1 strong)
4x250 @ 4:30 pull smooth
6x50 @ 1:10 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*3500 Total*

C:
5x100 w/:20 sec rest w/fins
6x50 w/:20 sec rest (drill)
4x150 w/:30 sec rest (50 kick/100 swim)
6x25 w/:15 sec rest (pull)
4x200 w/:60 sec rest (pull smooth)
100 cool down
*2500 Total*